Name: Playbook - Flourish Fit - Week 8 | Functional Full Body
Uploaded: 2022-06-15T18:46:49.405Z
Duration: 30 min
Description: Week 8 | Functional Full Body

Crae Mack

Complete this workout with me ⬇️

Live workout available Wednesday under the live workout section.

Complete for 60 seconds total 

Form tips:
- place hands right below shoulders
- tuck knees right below hips 
- focus on pulling your upper back toward the ceiling as you tuck your chin 
- then pull your upper back toward the ground, opening your chest and rolling your shoulders back as you look up 
- breath through the movement

Cat Cow

Advanced: regular 
Beginner: modification (up-up-down-down sequence) 

Form tips: 
• begin in good posture with abs locked in, shoulders rolled back, and neutral spine 
• pump arms and legs (opposite arm up as the leg that is up) 
• Advanced form tip:
   - slightly lean back 

❌ don’t stomp on the box/ground 
❌ don’t be flat on your feet 

✅ do go slower in the beginning to get the movement & form down and then speed up 
✅ do stay light on your feet to protect your joints and increase speed

Toe Taps

Complete for 60 seconds total 

Form tips:
- keep your glutes in the same position, try to avoid letting them slide around 
- keep your knees in a 90 degree angle 

If doing the advanced option: 
- keep your core tight as you rotate for balance 
- twist your torso toward your outer knee as you turn each way to get the full rotation

90/90 Hip Drill

Form tips: 
• abs locked in, good posture, and neutral spine 
• feet slightly wider than hip width, toes and heels planted 
• as you lower into the squat keep knees inline with toes 
• press the weight straight over your shoulders 

❌ don’t arch your back when you press 
❌ don’t round your back when you squat 

✅ do lower slowly with control, then use more power and speed on the way up 
✅ do focus on your glutes and quads during the squat to avoid using your back

Squat Thruster

Total reps include both sides (6 each way) 

Advanced: regular dead bug 
Beginner: modification, 90 degree heel taps

Form tips: 
- knees begin in a 90 degree angle, right above your hips 
- arms begin right over shoulders 
- begin by locking in your core 
- as you extend, keep your spine in the same position 

❌ don’t arch your back as you extend 
❌ don’t rest your hands and feet on the ground when you extend or you’ll lose tension in your core 
❌ don’t bring your knees too far in 

✅ do focus on keeping your core locked in the entire time
✅ do breathe through the movement, inhale as you extend and exhale as you come back up

Dead Bug

Advanced: regular or modification #1 
Beginner: modification #1 or #2 

Form tips:
• begin with knees below hips and hands below shoulders
• abs locked in and spine neutral 
• lift knees about an inch or two off the ground 
• Advanced: lift and foot hand and foot at the same time 
• Modification #1: lift hand or leg one at a time 

❌ don’t let hips raise too high 

✅ do keep your core tight as you lift hands/feet for stability

Lateral Bear Crawl

EMOM

Week 8 | Functional Full Body

Wk 8 | Elevate HIIT + Deep Core

My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Emily

Wk 8 | Elevate Total Upper Burn 2

Melissa

Nicole

Wk 8 | Elevate Glutes & Legs 2

Annika

Wk 8 | Elevate Full Body Burn 🔥 Circuit

Mindy

Wk 8 | Elevate Total Upper Burn 1

Wk 8 | Elevate Glutes & Legs 1

Elevate Split | Week 8 Details

Samantha

Wk 7 | Elevate HIIT + Deep Core

Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

Wk 7 | Elevate Total Upper Burn 2

Wk 7 | Elevate Glutes & Legs 2

Erica

Wk 7 | Elevate Full Body Burn 🔥 EMOM

Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

This was my first true workout since having a baby and I feel AMAZING!!

Summer Stone

Wk 7 | Elevate Glutes & Legs 1

Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

Kamryn

Kristan

Wk 6 | Elevate Total Upper Burn 2

Held my wall sit for 3 minutes and was SHAKING

Wk 6 | Elevate Glutes & Legs 2

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

Wk 6 | Elevate Total Upper Burn 1

Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

Wk 5 | Elevate HIIT + Deep Core

I really appreciate all the tips helps me think about core and correct form!

Leslie Clark

I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

15 weeks pregnant and feeling awesome after this! Such a great program

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

Wk 5 | Elevate Full Body Burn 🔥 Circuit

Great way to end the week!! Ready for Mar 18!!!

Mallory

Heather

Wk 5 | Elevate Total Upper Burn 1

That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

This was exactly what my upper body needed today, especially my back 🙏

Wk 4 | Elevate Total Upper Burn 2

Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

Wk 3 | Elevate HIIT + Deep Core

Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Alex

Wk 3 | Elevate Glutes & Legs 2

Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

Bridgit

Wk 3 | Elevate Full Body Burn 🔥 AMRAP

Courtney

Wk 3 | Elevate Total Upper Burn 1

This was a toughy… almost gave up but worth it in the end !!!

Wk 3 | Elevate Glutes & Legs 1

Elevate Split | Week 3 Details

Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

Wk 2 | Elevate Glutes & Legs 2

Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Week 8 | Functional Full Body

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